Warming up before jiu-jitsu is crucial for improving flexibility, reducing the risk of injury, and priming your body for the dynamic movements the sport demands. A solid warm-up routine should combine mobility, dynamic stretches, and some light cardio. Here are key stretches and movements you can include in your warm-up routine:
Neck Mobility
Jiu-jitsu often involves intense neck movements, so warming up this area is crucial.
How to do it:
• Gently rotate your head in small circles, first clockwise, then counterclockwise.
• Look side to side, and then up and down, making sure to keep movements slow and controlled.
Benefits: Prevents neck strains and helps increase mobility, which is key in both offensive and defensive situations, like when escaping headlocks.
Shoulder Rotations
Your shoulders play a key role in both grappling and submissions, so it’s important to warm them up thoroughly.
How to do it:
• Rotate your shoulders in big circles, first forward and then backward.
• You can also try shoulder dislocations with a band or towel: hold the band in front of you with both hands, and, keeping your arms straight, move it over your head and behind your back.
Benefits: Improves shoulder mobility and reduces the risk of injuries in common jiu-jitsu positions, like kimuras and arm drags.
Hip Circles
Hip flexibility is essential in jiu-jitsu, especially for movements like guard work, passing, and sweeps.
How to do it:
• Stand with your feet shoulder-width apart and rotate your hips in large circles.
• Do 10 circles in one direction, then reverse and do another 10 in the opposite direction.
Benefits: Loosens the hip joints and promotes smooth leg movements, which is key for transitions and maintaining guard.
Hip Flexor Stretch
The hip flexors are often tight due to prolonged sitting and can hinder your ability to execute movements like shrimping or shooting for takedowns.
How to do it:
• Step one foot forward into a lunge position with your back knee on the ground.
• Press your hips forward gently to feel a stretch in the front of your hip.
• Hold for 20-30 seconds on each side.
Benefits: Helps with guard retention and passing by opening up the hips, leading to more fluid movement during rolling.
Dynamic Leg Swings
This movement mimics kicking and helps open up the hips and stretch the hamstrings dynamically.
How to do it:
• Stand next to a wall or hold onto something for support.
• Swing one leg forward and backward like a pendulum, keeping the motion smooth.
• Perform 10-15 swings on each leg.
Benefits: Prepares your hips and legs for the kicking motions used in certain escapes and submissions, such as triangles and omoplatas.
Spinal Twists
Twisting is a fundamental movement in jiu-jitsu, whether you’re passing guard or working from the bottom.
How to do it:
• Stand tall with your feet shoulder-width apart.
• Slowly twist your torso to the left, then to the right, letting your arms swing freely.
• Increase the speed as your body loosens up.
Benefits: Improves rotational mobility and warms up your core, which is essential for sweeps and transitions.
Butterfly Stretch
This is one of the most effective stretches for groin and inner thigh flexibility, which is important in guard play.
How to do it:
• Sit on the ground with your feet together and knees bent outward.
• Hold your feet and gently press your knees toward the ground, feeling the stretch in your inner thighs.
• Hold for 20-30 seconds.
Benefits: Enhances your ability to play open and butterfly guard by increasing the range of motion in your hips.
Cat-Cow Stretch
A great stretch for loosening the spine and warming up the back muscles.
How to do it:
• Get into a tabletop position on all fours.
• Inhale, arch your back (cow), and lift your head and tailbone.
• Exhale, round your back (cat), and tuck your chin to your chest.
• Repeat for 10 cycles.
Benefits: Improves flexibility in your spine, helping with movements like bridging and shrimping.
Ankle Rotations
Since jiu-jitsu often involves working from the ground and involves a lot of foot movement, ankle flexibility is important.
How to do it:
• While sitting or standing, rotate each ankle in circles.
• Do 10-15 rotations in each direction for both ankles.
Benefits: Warms up the ankles, helping prevent injuries when rolling or standing for takedowns.
Happy training!
